PROTEIN RICH FOODS FOR VEGANS

As a vegan, all essential amino acids must be included in the diet to provide optimum nutrition. The key to getting enough of it is to have a sufficient amount of each essential amino acid each day. Ensure there are some vegan protein foods present at every meal and snack, such as:

BUCKWHEAT Buckwheat is one of the best sources of plant protein. It is gluten-free and offers approx. 5 gm per 100 gm of the macronutrient. Loaded with fiber, minerals such as magnesium, phosphorus, niacin, zinc, folate, and vitamin B6, buckwheat is an excellent addition to the high protein vegan foods list.

LENTILS Whether one chooses red, green or brown, lentils are a form of high biological value protein for vegans. Offering around 8-9 gm protein per 100 gm.

CHICKPEAS Chickpea is a versatile ingredient to add to high protein vegan food lists. Boiled chickpeas offer an impressive amount of 8-9 gm protein per 100 gm.

VEGETABLES Vegetables are often less-celebrated plant protein sources compared to other vegan foods. However, vegetables like Brussels sprouts, broccoli, sweet corn and leafy greens (bok choy, watercress, spinach) do provide a modest amount of the macronutrient and are low in calories too.

SPROUTED GRAINS Sprouted whole grains and legumes can be found in the form of wheat, barley, millet, lentils and soybeans. Sprouted grains provide the body with enough energy and are an exceptionally high biological value protein for vegans. Studies suggest that sprouting increases the amino acid profiling of grains, improving the overall nutrition profile.

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